Announcements

The BURN will be closed on 4th of JULY.

CrossFit Afterburn – BURN 60

Metcon (Time)

for time

50 burpees

into..

5 rounds

12 hang power clean 115/75

12 db/kb suit case step up

into…

50 burpees

* cap burpees at 5:00 for both buy & buy out

*25 minute cap

Metcon (No Measure)

WARM UP

8 x 100 meter relay races

then..

amrap x 8 minutes

2,4,6,8…

up-down broad jumps

blute bridges

step up

teach hpc

8 deadlift

8 muscle clean from midshin

8 hpc focus on getting under bar